Taco Casserole (Whole30, Paleo, low carb)

Name: Taco Casserole (Paleo, Whole30, low carb)
Prep time: 30 min
Cook time: 60 min
Total time: 110 min
Ingredients: avocado oil or coconut oil cooking spray; 1 medium spaghetti squash (about 2-2½ lbs.); 2 tablespoons avocado oil, plus more for the squash; 2 teaspoons fine sea salt, divided, plus more for the squash; ½ teaspoon ground black pepper, plus more for the squash; 1 red or yellow onion; 2 bell peppers, any color; 1 lb. lean ground beef; 4 eggs; 1 (16 oz.) jar thick and chunky salsa; 1½ teaspoons cumin; 1½ teaspoons chili powder; 1 teaspoon garlic powder; ½ teaspoon regular or smoked paprika; ½ teaspoon onion powder

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This easy Paleo Taco Casserole is a fun, hearty dinner!

Lots of veggies, ground beef, salsa, eggs and spices are baked together for a filling casserole you can enjoy all week (perfect for meal prep).

Plus it happens to be low carb, Whole30, gluten-free, dairy-free and keto!

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Why this recipe works

This Paleo Taco Casserole has all the spicy flavor of a regular taco casserole and is full of protein, healthy fats and lots of veggies.

It’s made from easy-to-get ingredients, including spices you probably already have in your pantry.

You might be surprised by a gluten-free casserole without cheese but actually the eggs give it a smooth, creamy texture that’s almost like cheese. (Note I said almost – let’s not get too crazy here.)

Plus, just like regular tacos, you get to add all your favorite toppings! But the casserole is good plain, too.

And this healthy taco casserole lasts well all week and can be frozen, so it’s perfect for your meal prep plan.

What you need

Don’t be intimidated by the long list of ingredients. It’s mostly because of the spices, which you probably already have:

1 spaghetti squash
2 bell peppers, any color
1 onion
1 pound lean ground beef
4 eggs
1 jar of thick & chunky salsa
salt
pepper
cumin
chili powder
regular or smoked paprika
onion powder
garlic powder
cooking spray
avocado oil

And the equipment:

a cutting board and sturdy knife
measuring spoons (these are my favorite because they actually fit into spice jars!)
a deep, large skillet or Dutch oven
a large mixing bowl
a 9×13″ (or any 3 quart) baking dish
a plate or dish for microwaving the spaghetti squash

How to make this Paleo Taco Casserole

Step 1: Heat the oven to 400°. Grease a 9×13″ (3 quart) baking dish with avocado oil or coconut oil spray (if freezing, see notes for directions).

Step 2: Trim the very top of the spaghetti squash off. This will slice off the stem so you don’t have to cut through it later. Cut the squash in half lengthwise and scoop out the seeds. Coat the cut sides with avocado oil, salt and pepper. Microwave them cut-side down on a plate or dish covered with plastic wrap with a small vent somewhere around the rim.

You might have to microwave the halves separately, depending on their side. Each side will need about 8-12 minutes, depending on their size. You’ll know they’re ready when you poke the shell and it’s slightly soft.

Step 3: Meanwhile, peel and dice the onion. Heat 2 tablespoons avocado oil in a large, deep skillet or Dutch oven over medium-high heat. Saute the onion in the oil with 1/2 teaspoon salt until softened, stirring occasionally, about 3-4 minutes.

Step 4: While the onion cooks, chop the pepper into bite-sized chunks, discarding the seeds. Add to the onion along with 1/2 teaspoon salt and saute until slightly softened, stirring occasionally, about 4-5 minutes.

Step 5: Add the ground beef to the pan with 1/2 teaspoon salt and break it up into smaller and smaller chunks until it’s browned, about 8 minutes. Turn off the heat and set the pan aside to cool.

Step 6: In a large bowl, whisk the eggs, salsa, cumin, chili powder, garlic powder, paprika, onion powder and 1/2 teaspoon each salt and black pepper.

(Note: You might notice that I add salt in a lot of these steps. That’s because it’s important to season as you go, to make sure the salt is evenly distributed throughout the dish. But we’re making a very large casserole here so don’t be alarmed by the amount of salt!)

Step 7: Use a fork to scrape out the spaghetti squash “noodles” and add to the bowl (hold the squash with a towel if it’s still too warm). Add the veggies and beef and stir everything together until well-blended. Be sure to break up and spread out the clumps of squash noodles

Step 8: Pour into the greased 9×13″ pan and bake for 50-60 minutes, or until set and browned around the edges. Let cool for at least 15 minutes, add your toppings and serve!

A paleo casserole with ground beef, peppers and spaghetti squash in a white baking dish and on a white plate

Frequently Asked Questions (FAQ)

Can I make substitutions?

You can use another type of lean ground meat like chicken or turkey. If you use a ground meat with a higher fat content, you might have to drain the veggie/meat mixture in a colander before adding it to the egg mixture. The extra moisture would make the casserole greasy and watery.

You can use any color bell peppers you like.

To make it spicier, add cayenne with the spices or add a chopped fresh pepper (like jalapeno or serrano) with the bell peppers. You can scrape out the fresh pepper’s seeds to decrease the spiciness.
You can use any salsa you like but try to make sure it’s the thick and chunky kind. If it’s too thin it’ll make the casserole too watery.

No paprika? Use ground chipotle powder instead.

Can I make this Paleo Taco Casserole ahead of time?

This will keep covered in the fridge for up to 5 days. Reheat in the microwave or a 350° oven for 20-30 minutes.

Can I freeze this Paleo Taco Casserole?

If you know you’re going to freeze the casserole, line the baking dish with aluminum foil and grease the foil. Make sure it’s long enough on the sides that you can grab the foil and lift the casserole out of the dish when it’s frozen.

Then freeze the baked casserole (without any toppings) in its dish. Once frozen, lift the casserole out of the baking dish and wrap in plastic wrap. Place in a freezer-safe container or large freezer-safe baggie. Freeze for up to 3 months.

If you didn’t line your baking dish with aluminum foil, wait until your casserole has cooled to room temperature. Cut any leftovers into the square or rectangular portions (either large or individually sized) and wrap tightly in plastic wrap. Place in a freezer-safe container or baggie and freeze for up to 3 months.

Thaw overnight in the fridge. Reheat in a 350° oven for 20-30 minutes or in the microwave.

Other taco and hearty dinner recipes

Supreme Pizza Casserole (Paleo, Whole30)
Paleo Nachos (gluten-free, dairy-free)
Ground Chicken Tacos (Paleo, Whole30, low carb, keto)
Sheet Pan Apple Cinnamon Chicken and Veggies (Paleo, Whole30)
Sheet Pan Chicken, Potatoes and Peas (Paleo, Whole30)

A Whole30 casserole with ground beef, peppers and more in a white baking dish, topped with avocado and sliced black olives

Taco Casserole (Paleo, Whole30, low carb)

Don Baiocchi

This Taco Casserole is a fun and filling dinner the whole family will love! Plus you can refrigerate or freeze it for a great meal prep option. And it's Whole30, Paleo, keto, gluten-free, dairy-free and low carb!

5 from 8 votes

Print Recipe Pin Recipe

Prep Time 30

Cook Time 1

Resting Time 20

Total Time 1 50

Course Main Course

Cuisine Mexican

Servings servings

Calories 199 kcal

Ingredients

avocado oil or coconut oil cooking spray
1 medium spaghetti squash (about 2-2½ lbs.)
2 tablespoons avocado oil, plus more for the squash
2 teaspoons fine sea salt, divided, plus more for the squash
½ teaspoon ground black pepper, plus more for the squash
1 red or yellow onion
2 bell peppers, any color
1 lb. lean ground beef
4 eggs
1 (16 oz.) jar thick and chunky salsa
1½ teaspoons cumin
1½ teaspoons chili powder
1 teaspoon garlic powder
½ teaspoon regular or smoked paprika
½ teaspoon onion powder

Instructions

Heat the oven to 400°. Grease a 9×13" (3 quart) baking dish with avocado oil or coconut oil spray (if freezing, see notes for directions).
Trim the top of the spaghetti squash off (this will cut off the stem so you don't have to cut through it later). Cut the squash in half lengthwise and scoop out and discard the seeds. Coat the cut sides of the squash in a thin layer of avocado oil and season with salt and pepper. Place cut-side down on a plate or dish and cover with plastic wrap with a small vent somewhere along the rim. Microwave for 8-12 minutes (you might have to microwave them separately depending on the size of your microwave), or until the shell is soft to the touch. Set aside to cool (careful, plate will be hot).
Meanwhile, peel and dice the onion. Heat 2 tablespoons avocado oil in a large, deep skillet or Dutch oven over medium-high heat. Saute the onion in the oil with ½ teaspoon salt until softened, stirring occasionally, about 3-4 minutes.
While the onion cooks, chop the pepper into bite-sized chunks, discarding the seeds. Add to the onion along with ½ teaspoon salt and saute until slightly softened, stirring occasionally, about 4-5 minutes.
Add the ground beef to the pan with ½ teaspoon salt and break it up into smaller and smaller chunks until it's browned, about 8 minutes. Turn off the heat and set the pan aside to cool.
In a large bowl, whisk the eggs, salsa, cumin, chili powder, garlic powder, paprika, onion powder and ½ teaspoon each salt and black pepper.
Use a fork to scrape out the spaghetti squash "noodles" and add to the bowl (hold the squash with a towel if it's still too warm). Add the veggies and beef and stir everything together until well-blended. Be sure to break up and spread out the clumps of squash noodles.
Pour into the greased pan and bake for 50-60 minutes, until set and browned around the edges. Let cool for 20 minutes, add toppings (see notes for ideas) and serve.

Notes

Topping ideas:

shredded lettuce
sliced black olives
sliced avocado or guacamole
chopped cilantro

Substitutions and variations

You can use another type of lean ground meat like chicken or turkey. If you use a ground meat with a higher fat content, you might have to drain the veggie/meat mixture in a colander before adding it to the egg mixture. The extra moisture would make the casserole greasy and watery.
You can use any color bell peppers you like.
To make it spicier, add cayenne with the spices or add a chopped fresh pepper (like jalapeno or serrano) with the bell peppers. You can scrape out the fresh pepper’s seeds to decrease the spiciness.
You can use any salsa you like but try to make sure it’s the thick and chunky kind. If it’s too thin it’ll make the casserole too watery.
No ground paprika? Use ground chipotle powder instead.

Storage

This taco casserole will keep covered in the fridge for up to 5 days. Reheat in a 350° oven for 20-30 minutes or in the microwave.

For freezing: if you know you’re going to freeze the casserole, line the baking dish with aluminum foil and grease the foil. Make sure it’s long enough on the sides that you can grab the foil and lift the casserole out of the dish when it’s frozen.

Then freeze the baked casserole (without any toppings) in its dish. Once frozen, lift the casserole out of the baking dish and wrap in plastic wrap. Place in a freezer-safe container or large freezer-safe baggie. Freeze for up to 3 months.

If you didn’t line your baking dish with aluminum foil, wait until your casserole has cooled to room temperature. Cut any leftovers into the square or rectangular portions (either large or individually sized) and wrap tightly in plastic wrap. Place in a freezer-safe container or baggie and freeze for up to 3 months.

Thaw overnight in the fridge. Reheat in a 350° oven for 20-30 minutes or in the microwave.

Nutrition

Calories: 199kcalCarbohydrates: 13gProtein: 17gFat: 9gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.2gCholesterol: 117mgSodium: 1045mgPotassium: 562mgFiber: 3gSugar: 6gVitamin A: 1535IUVitamin C: 42mgCalcium: 63mgIron: 3mg

Keyword healthy casserole, keto casserole, paleo casserole, taco casserole, whole30 casserole

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